Is Ashwagandha Good for Bodybuilding? Here’s What You Need to Know


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Ashwagandha, a natural supplement originating from India, has gained popularity in the world of bodybuilding. You might have heard of its potential benefits for regulating blood sugar levels, reducing stress, and anxiety. Harvested as an indigenous herb from the Ayurveda region, it has been used for centuries in traditional Indian healing practices.

As you navigate the world of supplements, it’s important to learn about ashwagandha’s potential benefits for bodybuilding. You’ll find that this powerful adaptogen can help your body cope with stress and improve overall well-being. Ashwagandha may also aid in increasing muscle mass, reducing body fat, and enhancing strength and stamina, making it a valuable addition to your fitness regimen.

What Is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is an ancient medicinal herb native to India and North Africa. It has been used for over 3,000 years to help manage stress, improve concentration, and boost overall health. Ashwagandha is classified as an adaptogen, meaning it can help your body adapt to environmental, physical, and emotional stressors.

This herb, commonly found in powder, capsule, or extract form, has a wide range of benefits. It may help reduce anxiety and stress, support restful sleep, and even improve physical performance. Ashwagandha is well-known in traditional Ayurvedic medicine for its rejuvenating properties, and it is gaining attention in the global community for its potential use in bodybuilding.

Due to its ability to reduce cortisol levels, ashwagandha has become an attractive natural supplement for bodybuilders and athletes. It’s also said to improve muscle-building potential, boost strength levels, and offset workout fatigue. Additionally, ashwagandha may enhance recovery time and reduce inflammation, making it a valuable addition to any workout regimen.

Is Ashwagandha Good for Bodybuilding? Here's What You Need to Know
Ashwagandha Plant

Ashwagandha’s Health Benefits

Ashwagandha, an ancient medicinal herb, can offer numerous health benefits that may be helpful for your bodybuilding journey. In this section, we will explore some of these benefits:

Stress and Anxiety Reduction

Ashwagandha is well-known for its stress-relieving properties. Studies have shown that it can significantly reduce stress and anxiety levels, helping you maintain a calm and focused mindset during your workouts. By incorporating ashwagandha into your routine, you can potentially enhance your overall workout experience and recovery.

Improved Cognitive Function

Improved cognitive function is another benefit that ashwagandha has to offer. It has been shown to boost memory, concentration, and reaction time, which could be beneficial for honing focus during intense training sessions. The improved cognitive function may help you stay engaged, allowing you to push through challenging workouts and achieve better results.

Enhanced Immunity

Ashwagandha is also known for its ability to strengthen the immune system. A robust immune system is crucial for bodybuilders, as it can help protect against illness and recover more quickly from intense training sessions. With a well-functioning immune system, you may find that you are able to train more consistently without taking unscheduled breaks due to illness.

Overall, incorporating ashwagandha into your bodybuilding regimen can provide notable health benefits that may greatly aid in your pursuit of improved physical performance. As always, consult your healthcare provider before beginning any new supplement regimen to ensure safety and proper usage.

Ashwagandha and Bodybuilding

As you explore the world of bodybuilding supplements, Ashwagandha may catch your attention. This ancient, medicinal herb offers numerous benefits that can boost your performance in the gym, and ultimately help you achieve your bodybuilding goals. Let’s take a closer look at the benefits of Ashwagandha for bodybuilding.

Increased Muscle Mass and Strength

Ashwagandha has been shown to have a positive effect on muscle mass and strength. In one study, men who took Ashwagandha supplements experienced significantly greater increases in muscle mass and strength compared to those who took a placebo. This powerful herb possesses the ability to stimulate muscle growth, making it a valuable addition to your bodybuilding routine.

Boosted Testosterone Levels

An essential component of effective muscle building is an optimal level of testosterone. Fortunately, Ashwagandha has shown promise in boosting testosterone levels. By incorporating this supplement into your regimen, you can promote your body’s natural production of testosterone, supporting muscle development and enhancing your overall progress.

Improved Recovery and Performance

Ashwagandha can also provide assistance during the recovery process. It has been found to increase hemoglobin levels, which can help deliver more oxygen throughout your body, enabling you to recover faster from your workouts. Additionally, it has the potential to improve measures of physical performance, such as VO2 max and strength, in both athletes and healthy adults.

How Much Ashwagandha Per Day for Bodybuilding?

Ashwagandha is indeed beneficial for bodybuilding, but it’s crucial to use the appropriate dosage for maximum results. The recommended dosage may vary depending on your particular goals and individual circumstances.

For muscle growth, a daily dosage of 500-600 milligrams is suggested. If you want to boost your testosterone levels and achieve better results in training, consider taking a dose of 6 grams per day, divided into 2000 milligrams taken thrice a day. It’s important to take note of these ranges and adjust accordingly based on your needs and tolerance.
Here are some suggested dosages tailored for specific purposes:

* Ashwagandha for muscle growth – 500-600 milligrams per day.
* Ashwagandha for cognitive health and memory- 300 milligrams, taken two to three times per day.
* Ashwagandha for fighting the effects of chemotherapy – about 2,000 milligrams per day.

Remember, patience and consistency are key when taking ashwagandha for bodybuilding. It may take at least a month of daily consumption at a dosage of 250-500 milligrams before benefits start to manifest (Healthline). Stick to the recommended dosage and usage, and you’ll be on your way to improved performance and overall well-being.

Should You Take Ashwagandha Before or After Workout?

When using ashwagandha for bodybuilding, you might wonder whether you should take it before or after your workout. As it turns out, ashwagandha can be effective when taken after a workout. One reason is that it may help reduce inflammation, which is often associated with muscle soreness, making your recovery more comfortable and faster.

Not only does it aid in recovery, but ashwagandha can also help improve your overall energy levels and reduce fatigue. Taking it post-workout may give you the energy boost you need to move through the rest of your day. Combined with its potential to help reduce stress and anxiety, integrating ashwagandha into your post-workout routine can be beneficial (Medical News Today).

Remember, consistency is essential. It is recommended to supplement with ashwagandha for at least four weeks to experience its potential benefits (Muscle & Strength). While ashwagandha is generally safe for most people, it’s essential to be mindful of any potential side effects and interactions when incorporating it into your bodybuilding routine (Cleveland Clinic).

To ensure you get the most out of taking ashwagandha while engaging in bodybuilding activities, it’s important to follow the recommended dosage and adhere to a regular supplement regimen. By doing so, you’ll likely see improvements in your recovery, energy, and overall well-being as you continue your workouts.

Potential Side Effects and Interactions

While ashwagandha has numerous benefits for bodybuilders, it’s important to be aware of potential side effects and interactions. Let’s go through some of the most common issues you might encounter if you decide to incorporate ashwagandha into your bodybuilding routine.

Some users have reported drowsiness, diarrhea, and gastrointestinal discomfort after taking ashwagandha supplements (source). It’s essential to observe how your body reacts to ashwagandha and adjust your dosage accordingly.

Higher doses of ashwagandha may lead to digestive upset, nausea, and vomiting, potentially due to irritation of the intestinal mucosa (source). It’s wise to start with a lower dosage and gradually increase it, paying attention to your body’s response.

Furthermore, ashwagandha may interact with certain medications, so it’s important to consult with a healthcare provider before starting the supplement if you’re already taking other drugs. Pregnant women are advised to avoid ashwagandha, as sufficient research regarding its safety during pregnancy has not been conducted (source).

While ashwagandha can provide numerous benefits for bodybuilders, it’s crucial to be mindful of potential side effects and interactions.


Incorporating ashwagandha into your bodybuilding routine can potentially offer several benefits. This natural supplement is known for its ability to regulate blood sugar levels, reduce stress and anxiety, and improve overall well-being.

As a bodybuilder, you may find that ashwagandha can increase muscle mass, strength, and stamina while also shortening your recovery time after exercise, and reducing inflammation. Additionally, the herb may boost your immune system, which is essential when you’re pushing your body to its limits.

While using ashwagandha, make sure to pay attention to your body’s response and adjust the dosage accordingly.

In the end, ashwagandha could be a valuable addition to your bodybuilding journey, by contributing to your overall physical and mental well-being. Happy lifting!


Avatar of Stuart Patrick
Stuart Patrick
Stuart Patrick is a health and fitness lifestyle journalist who writes for ListedFit.com.

“I've spent a lot of time trying to get in shape and change my body and I realised there are so many untruths in the health and fitness industry that can slow down or stop your progress, so I share my knowledge and experience to help others to cut through the BS.”

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